Training for Endurance Performance

Jack Daniels

Flagstaff, Arizona

Some Considerations

1 No-one has all the answers

3 Coach’s job is to provide an environment

5 Avoid injury

2 Athletes are people

4 Achieve basic fitness

6 Focus on the task at hand

The Ingredients of Success

• 1 Inherent Ability

• 2 Motivation

• 3 Opportunity

• 4 Direction

#1 Inherent Ability

• Anatomical

• Biomechanical

• Physiological

#2 Motivation

Intrinsic

Not parents

Not peers

Not coach

Types of Individuals

1 Great ability + High motivation Champion

2 Great ability + Low motivation Coach frustrator

3 Little ability + High motivation Self frustrator

4 Little ability + Low motivation No show

#3 Opportunity

• Facilities

• Competition

• Equipment

• Travel

#4 Direction

• Program

• Teacher

• Coach

• The potential for negative

How Do We Train ?

• The surviving-egg theory?

• What my coach did to me?

• What do the champions do?

• We need some guiding principles

A Week in High School

Sun 10 miles in 65 minutesMon 2mile 9:55 + 2X1 5:15 + 3X800 2:28

+6X400 65 + weights + 4milesTue 6X400 64 + 10X140 18 + 5X200 31 +Wed 50X400 @ 69 on 3-min sendoffThu 18X800 @ 2:45Fri Mile + 1320 + 880 + 660 + 440 + 3miSat Race day

American HS Record Holder 5k

• Longest single training run ? 66 miles

• Most miles in 1 week ? 360 miles

• Weekly average for 6 weeks? 300 miles

• Greatest weekly average/yr ? 240 miles

• Figure average of 8-9 MPH = much time

Principles of Training1 The body reacts to stress2 Specificity3 Benefit depends on type of stress4 Ease of maintenance5 Rate of achievement6 Personal limits7 Diminishing return &

accelerating setbacks

Rate of Achievement

3X1@8:00 w/10min

3X each week

1 2 3 4 5 6Weeks

Improvement (or not) with Increased Stress

+ + +More stress

?

Diminishing Return Accelerating Setbacks

Training Intensity

Reaching Potential

Setbacks

100%

50%

Training for Endurance Performance

Jack Daniels

Flagstaff, Arizona

Aerobic Profiles

Velocity

VO2

vVO2max

Economy Curves

VO2max

70

60ml.kg-1

m.min-1

50

(Same for all 3)

What Does vVO2max Tell You ?

VO2

Velocity

VO2max

vVO2max

110%

EconomyCurve

~ 5:00

~ 30:00

93%

T pace ~88%

Swim Aerobic ProfilesYoung age-group Elite women

VO2

ml.kg-1.min

-1

VO2max

Velocity m.sec-1

vVO2max

EconomyCurves

Swim Aerobic Profiles Fl/O LC SC

Velocity m.sec-1

VO2

ml.kg-1.min-1

VO2max

vVO2max

Swimming Profile Running Profile

VO2

Velocity of movement

VO2

vVO2max

Swim Aerobic ProfilesSea Level Altitude

VO2

ml.kg-1.min-1

Swim Velocity m.sec-1

VO2max

vVO2max

Running Aerobic ProfilesSea Level Altitude

VO2max

vVO2max

Running velocity

VO2 ml.kg-1.min-1

Speed of movement

vVO2max

Sea level

Altitude

+

Swim Profile Run Profile Bike Profile

(VO2max)

Lactate Profile

Blood lactatemmol.liter-1

Velocity

Effect of Training on

Velocity

Aerobic Profile

Economy

VO2max

vVO2max

30 60 90 120

.8

.9

1.0

1.1

min

FVO2max

Race duration & FVO2max

Calculating a VDOT70

65

60

VDOT

vVO2maxVDOT = Cost of race v / FVO2

Cost curve

VDOT & Training Intensity

VDOT mile 10k 42k M T I R

training pace /mile per K/mile /400

50 5:50 41:20 3:11 7:16 6:51 3:54/6:16 87

60 4:57 35:22 2:43 6:13 5:54 3:23/5:26 75

70 4:19 31:00 2:23 5:27 5:13 2:59/4:46 65

80 3:51 27:41 2:08 4:52 4:41 2:41/4:47 58

See VDOT tables at back of handout

Training for Endurance Performance

Jack Daniels

Flagstaff, Arizona

Purposes of Training

1 Increase available energy

2 Improve speed

3 Improve economy

4 Improve endurance

Types of Training

E/L

M

T

I

R

150min

100min

20min 10% / >20min

Up to 8% 30 min

Up to 5% / 5mi

Max amount

Types of Training

E ~60-75% (65-79%)

M ~75-84% (80-89%)

T ~83-88% (88-92%)

I ~95-100% (98-100%)

R n a n a

%VO2max %HR max

Types of Training

E /L 30 – 150 min n a

M 60 – 100 min n a

T up to 10% (4 – 15 miles) 5w/1ror up to 20 min steady

I up to 8% (max = 10,000m) 1w/1rup to 5 min per work bout

R up to 5% (max = 5 miles) 1w/2-4up to 2 min per work bout

Type Amount per session Work/rest ratio

Proper Interval Intensity– Above VO2max cost

– Cost of VO2max

– Below VO2max cost

5 min1 min 2 min 3 min 4 min

3 min at max0 min at max

VO2 curves

5:40 6:00

6:20

Tracking Training IntensityE/L = 0.20 X minutes at E pace (65-79% HR)

(60 min = 12 points)

MP = 0.40 X minutes at M pace (80-87% HR)(60 min = 24 points)

T = 0.67 X minutes at T pace (88-94% HR)(30 min = 20 points)

I = 1.00 X minutes at I pace (95-100% HR)(20 min = 20 points)

R = 1.50 X minutes at R pace (>max HR)(12 min = 18 points)

Tracking Training Intensity

Example Week Pts120min E 120 X .2 = 2460min E + 6X3min I = 12 + 18X1 = 3090min E 90 X .2 = 1890min E 90 X .2 = 1830min E + 40min T = 6 + 40X.67 = 3390min E 90 X .2 = 1830min E + 30min I = 6 + 30X1 = 36

Week Total = 177

Example 2/12/04

2 E (6:30) + 10 M (5:37) + 1 T (5:21)

+ 5 M (5:37) + 1 T (5:19) + 2 E (6:20)

= 2:00:35 for 21 miles (97 points)

See back of handout for points related to FVO2max and heart rate max

Setting up a Season of Training

I F I Base and injury resistance

II I Q Prepare for training ahead

IIIT Q Systems of importance

IV F Q Peak performance

Season Schedule I II III IV

1 4 3 2

F I I Q T Q F Q

Season Schedule I II III IV

1 4 3 2

F I I Q T QBase Training Some Fast and

threshold work

F QSea levelInterval work

Altitude

In typical race conditions

37 44

How Many Weeks per Season

1

2 3 10 11 12 7 8 9 4 5 6

13

21

23

1819

20

1415

16

1722

24

I II III IV

Sample Week of Training

Q1 Q2 Q3

L

1 2 3 4 5 6 7

Q1

Race

(Q3)L

Q1

Q2

E/L

Weekly Training Schedule

Q1 = I (interval training) or R or MP

Q2 = T (threshold work) or R

Q3 = RACE or T + I + R

400

46 48 50 52 54 56 58 60 62 64 66 68 70 72 74 76 78 80

800

1:41+1:45+1:501:54+1:58+2:03+2:07+2:122:16+2:20+2:25+2:29+2:342:38+2:42+2:47+2:51+2:56

1500/mile

3:27+/3:443:36+/3:533:45+/4:033:54+/4:134:03 / 4:234:12+/4:32+4:21+/4:42+4:30+/4:524:39+/5:024:48+/5:114:57+/5:21+5:06+/5:31+5:15+/5:415:24+/5:50+5:33+/6:00+5:42+/6:10+5:51+/6:206:00+/6:29+

Speed/Endurance Finder

See detailed speed finder at back of handout

Altitude Training• Altitude natives win at sea level

• Elite sea-level athletes move to altitude (and continue to win at sea level)

• Would-be elites can’t afford altitude so spend their money on altitude tents

• Without altitude you can’t be elite ?

Live high Train low• So speed is not lost?

• Easy intensity is about 80-85% of work

• Fast, repetition work is not affected

• How about threshold training ?

• How about Interval training ?

• How about altitude natives ?

• Do we send the right message ?

Some Laws of Coaching• Treat each athlete as an individual• Always have positive comments • Everyone has good days and bad days;

there are no fluke good runs• Discourage training when your athletes are

sick or injured• Be flexible with schedules & workouts• Have short-term and long-term goals• Try different warm-up & race strategies

More Laws of Coaching

• Training should be rewarding• Know the purpose of every workout

that is scheduled• Be available to your athletes• Consistency is the key to success• Care about your athletes, first as

people, then as athletes• Concentrate on the task at hand

Daily Stress Table

Sun Mon Tue Wed Thu Fri Sat1 Sleep

2 Aches

3 Recovery

4 Flexibility

5 Nutrition

6 Mental

7 Training

8 Attitude on workout

Day’s total

Give scores of 1 for “great” and down to scores of 5, which is “terrible”

See back of handout for daily response table

#5 Luck

The Final Ingredient of Success